BREATHE IT OUT: ALTERNATE NOSTRIL BREATHING
It really is all in the breath.
Breathing. It’s simple, it’s something that we don’t even need to think about. It just happens. I had never really paid too much attention to my breath. Like many, I’d heard about the benefits of controlled breathing but other than that, the most experience that I’d had was in a yoga studio
Part of my meditation training was getting to grips with my breath, in more ways than one! From breathwork journeys to reading and researching different breath exercises and it was amazing. For something that is automatic, often overlooked, there is so much more to it. So, I am going to share with you some of my favourite breath exercises and the ones that I do the most. This particular exercise is one that I have practiced the most - ALTERNATE NOSTRIL BREATHING. I practiced this as I performed my meditation rounds, so got very familiar with them.
This is brilliant exercise for anyone new to breathwork and will have you feeling balanced and grounded, in just a few minutes.
TIPS FOR ALTERNATE NOSTRIL BREATHING
You are not holding the breath. Have the intention to breathe normally at all times, you are going into this relaxed without trying to control the breath too much. Do not force the breath, gently push the air in and out, imagine that there is a feather held in front of your face that wouldn’t move as you are inhaling or exhaling. Do not breathe to any particular count, but let each breath be as long as it needs to be without forcing. The torso will pulsate slowly and gently with your breath. Otherwise, the body should be still, as the breath finds its own easy, natural rhythm.
THE STEPS FOR ALTERNATE NOSTRIL BREATHING
Do nine full breaths. (One full breath is in right, out left, then in left, out right.)
FIRST:
Sit up straight with your eyes closed. You want to be comfy but with your back (especially your lower back) supported.
STEP 1
Using the right hand, close off the left nostril with your ring finger.
STEP 2
Slowly inhale through the right nostril, gently expanding the abdomen and then the lungs.
STEP 3
Release the left nostril, and with your thumb, close off the right.
STEP 4
Slowly exhale through the left nostril as you release the lungs and then the abdomen.
STEP 5
Reverse the procedure, inhaling on the left nostril and exhaling on the right.
Do nine full breaths. (One full breath is in right, out left, then in left, out right.)